CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Cardio Choice

5/5 Split Squats

8 Scap Push-Ups + 8 Shoulder Taps

:20 Tuck Hold

Into…

1-2 ROUNDS (Time Remaining)

1:00 Cardio Choice

10 Alt. Step-Ups

10 Single DB Floor Press

:20 Hollow Hold

Workout – All

AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)

30/25 Cal Row, Bike, Ski

20 Alt. Box Farmers Step-Ups (Athlete Choice)

15 Hollow Rocks or Tuck Rocks

30/25 Cal Row, Bike, Ski

20 DB Floor Press (Athlete Choice)

15 Hollow Rocks or Tuck Rocks

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Banded Ankle Distraction (Box Optional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)